kneeling upper back water bottle row
Strengthens back
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: back. Secondary: biceps, rear delts |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Setup for kneeling upper back water bottle row.
- Step 2: Engage core and set posture.
- Step 3: Perform the movement with control.
- Step 4: Squeeze at the peak.
- Step 5: Return slowly and repeat.
Equipment
- Water bottle
Coaching tips
Benefits
Strengthens back
Common mistakes
Using momentum or losing form
Make it harder
Increase load or slow tempo
Make it easier
Reduce load or range of motion
Breathing
Exhale on effort, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
Water Bottle Row to Superman Over Edge of Incline
Intermediate · 4 sets × 10-12 repsdumbbell squat lateral raise Coach Reziel Class 7
Beginner · 3 sets × 10-12 repsSingle Dumbbell Row On Incline Bench
Intermediate · 8 sets × 10 repsBent Over Wide Stance Row with Powerball
Intermediate · 3 sets × 10-12 reps2 Hand Rolling Bent Over Pulley Row
Intermediate · 3 sets × 10-12 repsDumbbell Shrug
Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.